The paleo diet is an eating plan modeled after the diet of our ancestors during prehistoric times. In an attempt to reduce inflammation and chronic disease risk believed to be brought on by modern farming, many are gravitating towards this diet to improve their health. However, some of the rules can be challenging. Not all “healthy” foods make the cut. A common question for those on the paleo diet is, is olive oil paleo friendly?
Olive oil is paleo-approved, as long as it is extra-virgin and unrefined. It has to be minimally processed and contain anti-inflammatory and anti-oxidant benefits. Other paleo-friendly alternatives to olive oil are Public Goods Organic Coconut Oil, Primal Kitchen Extra Virgin Avocado Oil, Erbology 100% Organic Cold Pressed Walnut Oil, and Barlean’s Fresh Organic Flax Oil.
Let’s take a more in-depth look at olive oil, some of the top rated brands and other healthy paleo-friendly alternatives.
Contents
What is Olive Oil?
Olive oil is the liquid fat obtained by pressing whole ripe olive fruit from the Olea Europaea tree to extract their oils. This oil carries many health benefits due to its monounsaturated fat content and is often used as a low-medium heat cooking oil or a salad dressing.
Types of Olive Oil
There are a variety of different types of olive oil depending on how it was processed. The three main types include: extra virgin olive oil, virgin olive oil and refined olive oil.
1. Extra Virgin Olive Oil
Best for seasoning and salads, extra virgin olive oil is expressed by cold-pressing which helps to preserve the flavor and aroma of the olives in the oil. Because of the cold-pressing technique, which presses the olives and extracts the oils without using heat, the oil retains more nutrients such as antioxidants and vitamins.
This is considered the highest grade of olive oil and is often the most expensive in stores because of it. This is also the type of oil to look for when on the paleo diet as it is the least processed.
2. Virgin Olive Oil
Best for cooking and sautéing but can be used for salads, virgin olive oil is also cold-pressed and unrefined but is less flavorful than extra-virgin. This type of oil is often more inexpensive than extra-virgin but would be considered the next best oil as it remains unprocessed.
3. Refined Olive Oil
Best to use only for cooking, there are two types: pure and light olive oil. These oils contain higher acidity than virgin or extra virgin olive oil and must contain at least 10% virgin oil. Because of this their flavor is often reduced but their smoke point is a lot higher than the higher quality oils, making them better for cooking.
Is Olive Oil Healthy?
Olive oil is rich in heart healthy monounsaturated fats. With its majority of fat coming from oleic acid, olive oil is believed to impart numerous health benefits. Oleic acid is a fatty acid that has been studied for its beneficial health properties in humans. Studies have found connections between oleic acid and reduction in inflammation and autoimmune diseases, decreased cancer risk, improved would healing and immune response to pathogens [1, 2, 3].
Olive oil is also rich in vitamins, including vitamin E and vitamin K, and antioxidants which helps to boost its anti-inflammatory properties and reduce chronic disease risk. Olive oil has been extensively studied for its beneficial effects on heart health in particular. In fact, studies have shown monounsaturated fats in olive oil to be associated with reduced risk of heart disease and stroke [4].
Nutrition Facts for Olive Oil
Despite the different kinds of olive oil, their overall nutrition profile remains the same.
Nutrition Facts (Per 1-tablespoon):
- Calories 120
- Fat 14g
- Saturated fat 2g
- Sodium 0mg
- Carbohydrates 0g
- Sugar 0g
- Added sugar 0g
- Fiber 0g
- Protein 0g
Top Rated Extra-Virgin Olive Oil Brands
California Olive Ranch Cold-Pressed Extra Virgin Olive Oil
If you are looking for a high-quality, budget-friendly olive oil, California Olive Ranch has your back. At $13.50 for a 33.8-ounce bottle, you can pack on the healthy fats as much as you please. You can find this product online at various sites including Hive market and Amazon.
Ingredients:
- Extra virgin olive oil
Nutrition Facts (Per 1-tablespoon):
- Calories 130
- Fat 14g
- Saturated fat 2g
- Sodium 0mg
- Carbohydrates 0g
- Sugar 0g
- Added sugar 0g
- Fiber 0g
- Protein 0g
Zeytin Organic Extra Virgin Olive Oil
Sourced from Turkey, Zeytin organic extra virgin olive oil is an award winner, literally. This oil has been awarded for its quality and clean ingredients by the London International Olive Oil Competitions. You can find this product online at Peppertuxfarms.com at $26.00 for a 16.9-ounce bottle.
Ingredients:
- Extra virgin olive oil
Nutrition Facts (Per 1-tablespoon):
- Calories 130
- Fat 14g
- Saturated fat 2g
- Sodium 0mg
- Carbohydrates 0g
- Sugar 0g
- Added sugar 0g
- Fiber 0g
- Protein 0g
1923 Cold-Pressed Tuscan Extra Virgin Olive Oil
Imported from Italy, 1923 cold-pressed Tuscan extra virgin olive oil is 100% Italian, hand-made, hand-picked and hand-packed all the way from the boot. You can find this product online at donatoonlinestore.com at $65 for a 101.4-ounce tin.
Ingredients:
- Cold-pressed extra virgin olive oil
Nutrition Facts (Per 1-tablespoon):
- Calories 130
- Fat 14g
- Saturated fat 2g
- Sodium 0mg
- Carbohydrates 0g
- Sugar 0g
- Added sugar 0g
- Fiber 0g
- Protein 0g
California Estate Organic Extra Virgin Olive Oil
USDA certified organic, hand-picked and cold-pressed, California Estate organic extra virgin olive oil is delightfully flavorful. You can find this oil online at lifeextension.com at $24.75 for a 500ml bottle.
Ingredients:
- Cold-pressed extra virgin olive oil
Nutrition Facts (Per 1-tablespoon):
- Calories 130
- Fat 14g
- Saturated fat 2g
- Sodium 0mg
- Carbohydrates 0g
- Sugar 0g
- Added sugar 0g
- Fiber 0g
- Protein 0g
Healthy Paleo Alternatives to Olive Oil
Public Goods Organic Cold-Pressed Coconut oil
Public Goods organic cold-pressed coconut oil is a great paleo-friendly alternative to olive oil. Minimally processed, organic, vegan and gluten-free, this oil is best for low heat cooking (350 degrees or less). It contains a higher saturated fat content than olive oil so it should be used sparingly. You can find this product on publicgoods.com at $7.50 for a 16-ounce container.
Ingredients:
- Organic and unrefined cold-pressed coconut oil
Nutrition Facts (Per 1-tablespoon):
- Calories 130
- Fat 14g
- Saturated fat 13g
- Sodium 0mg
- Carbohydrates 0g
- Sugar 0g
- Added sugar 0g
- Fiber 0g
- Protein 0g
Primal Kitchen Extra Virgin Avocado Oil
With a nutrition profile most similar to olive oil, this Primal Kitchen extra virgin avocado oil is minimally processed and rich in monounsaturated fats. Avocado oil has a higher smoke point, closer to 450 degrees Fahrenheit versus olive oil at 375 degrees Fahrenheit.
This product is paleo, gluten-free, non-GMO and Whole30 approved. You can find Primal Kitchen avocado oil online at primalkitchen.com at $12.99 for an 8.5-ounce bottle.
Ingredients:
- Cold pressed from the fruit of premium, sun-kissed California avocados
Nutrition Facts (Per 1-tablespoon):
- Calories 124
- Fat 14g
- Saturated fat 2g
- Sodium 0mg
- Carbohydrates 0g
- Sugar 0g
- Added sugar 0g
- Fiber 0g
- Protein 0g
Erbology 100% Organic Cold Pressed Walnut Oil
With a rich, nutty flavor best utilized as a finishing oil, Erbology 100% organic cold-pressed walnut oil is another great, paleo-friendly alternative to olive oil. You can find this product on Amazon for $17.99 for a 6.8-ounce bottle.
Ingredients:
- 100% organic cold-pressed oil made from walnuts
Nutrition Facts (Per 1-tablespoon):
- Calories 120
- Fat 14g
- Saturated fat 1g
- Sodium 0mg
- Carbohydrates 0g
- Sugar 0g
- Added sugar 0g
- Fiber 0g
- Protein 0g
Barlean’s Fresh Organic Flax Oil
Unrefined, cold-pressed and certified USDA organic, Barlean’s organic flax oil is best for salad dressings or as an addition to smoothies or oatmeal. Flaxseed oil is paleo friendly. However, it has a very low smoke point of 225 degrees Fahrenheit and should not be used for high-heat cooking. You can find this product online at store.barleans.com at $12.13 for an 8-ounce bottle.
Ingredients:
- Organic flaxseed oil
Nutrition Facts (Per 1-tablespoon):
- Calories 130
- Fat 14g
- Saturated fat 1g
- Sodium 0mg
- Carbohydrates 0g
- Sugar 0g
- Added sugar 0g
- Fiber 0g
- Protein 0g
Strength Gensis Australian Cold-Pressed Macadamia Nut Oil
Considered a great source of omega 3 fatty acids, Strength Gensis Australian cold-pressed macadamia nut oil is supplement grade. This oil has a high smoke point at about 420 degrees Fahrenheit, making it a great paleo-friendly option for higher heat cooking. You can find this product on strengthgenesis.com at $29.99 for a 500ml bottle.
Ingredients:
- 100% cold-pressed Australian macadamia nut oil
Nutrition Facts (Per 1-tablespoon):
- Calories 120
- Fat 14g
- Saturated fat 2g
- Sodium 0mg
- Carbohydrates 0g
- Sugar 0g
- Added sugar 0g
- Fiber 0g
- Protein 0g
Related Questions
Does Olive Oil go Bad?
Like any oil, olive oils will go rancid after a period of time. Most oils stored properly in a cool, dry environment, bottled will last anywhere from 1-2 years. Oils that are less refined, such as extra virgin olive oil will spoil quicker, with a shelf life closer to 1 year.
Does Olive Oil have Cholesterol?
Cholesterol is a compound only found in animal products. Because olive oil is made from the fruit of olive trees, a plant, it does not contain any cholesterol.
Is Olive Oil Gluten-Free?
Plain olive oil should not contain any gluten and should be considered a gluten-free ingredient for those with intolerance or allergy. It remains important to read all food labels for other gluten-containing ingredients, such as mixed or infused oils, or allergens to ensure it was not contaminated.